Who should do “Fire Hydrants”?

  • Everyone- It is important to build back and glute muscles as much as core muscles
  • People with low back pain
  • People who sit all day
  • Athletes looking to build strength and stability

How to do “Fire Hydrant” Glute Exercise

Begin on all fours. Brace your abdominals by squeezing them tightly. Maintain this braced feeling throughout the exercise. Lift one leg up to the side, keeping the knee bent to 90 degrees. The thigh should stay even with your hip, not up toward the head or down toward the tailbone. Do not let your low back sink down or your working hip hike up. Pelvis should stay parallel with the floor. The leg should not move up past 60 degrees if done properly. Focus on isolating your glutes on the side to do this exercise.

How often?

Perform exercise for 3 sets of 10 or to fatigue. Make sure you don’t sacrifice good form to get more reps in!